Simple tips for patients with back pain for doing their chores

For people, suffering from back pain, daily chores are a torture — literally. 

But the chores themselves aren’t to blame, says occupational therapist Michael Milicia, OT/L, according to Health Cleveland Clinic. It’s how you do them. Below, he offers tips to help you do your household scrubbing and yard work without triggering pain.

1. Using a vacuum, mop, rake or shovel

The mistake: Many people experience back pain while using a vacuum, mopping, raking leaves or shoveling snow. Reaching with your arms while also bending at the waist over and over again can strain the muscles of the back. 

The fix: “The key is to keep your hips and shoulders moving toward the work,” says Mr. Milicia, instead of twisting your back. It’s also important to avoid bending at the waist while doing these activities. Instead, step forward with one foot and bend slightly at the knee, allowing your upper body to stay upright in a partial lunge. Doing so will reduce strain.

2. Doing the dishes

The mistake: Having a deep sink might help you wash more dishes at once, but you can pay for that convenience with back pain. To reach the bottom, people too often stand as close as they can to the sink and sustain a bent posture while vigorously scrubbing the dishes. This aggravates the discs in the spinal column and the soft tissues of the back.

The fix: Mr. Milicia offers a trick most people would not think about: Open the cabinet doors underneath the sink and place one foot inside. This allows you to squat down and better reach the sink while keeping your back upright. 

3. Doing laundry and picking up items

The mistake: When rescuing that lost sock from the bottom of the washer or the bedroom floor, leaning over can trigger back pain. Similar to washing the dishes and sweeping, bending at the waist repeatedly will strain your back muscles.

The fix: Mr. Milicia recommends using a strategy known as the “golfer’s reach,” called so because it is similar to how golfers pick up a ball. When you reach for items with your right hand, balance yourself by lifting your left leg up in the air. If you need extra support, place your left hand on a nearby surface. 

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